Welcome to a detailed account of the benefits, rationale and how-to instructions for the fabulous health regimen of cold water therapy. 

As you may know from watching my soon-viral YouTube video, I am big into his daily morning and evening chest freezer cold plunge regimen, for a variety of reasons detailed in the show. Cold exposure delivers an instant boost of mood elevating hormones into the brain, namely epinephrine and norepinephrine. It enhances blood circulation and oxygen delivery throughout the body, and delivers a potent anti-inflammatory effect. These are all hormetic benefits, meaning a brief, natural stressor that makes the body more efficient and resilient. Sauna exposure delivers similar hormetic benefits, as the body is challenged to work hard and cool back down or rewarm, in the case of a cold plunge to homeostasis.



TIMESTAMPS: 

The benefits of cold therapy include honing our resiliency in overall immune function, cognitive function, and metabolic function.  However, it might not be the ideal way to recover from intense exercise. [00:00:37]  

People who use cold water therapy actually have fewer upper respiratory infections than people who don't. [00:07:55]  

Tony Robbins says this cold therapy actually trains his brain not to hesitate, but to act. [00:11:54]  

Brad is really meditating while in the cold tub. Breathing is a huge component of cold exposure. [00:13:19]  

Brad’s friend Dave Kobrine finishes his morning cold plunge routine with a jog for a couple of miles. [00:22:00]  

Dude Spellings is convinced that cold therapy resets the autonomic nervous system. [00:24:28]  

Being in the water long changes your mitochondrial heteroplasmy to look more like a young person. [00:29:45]  

Brian McAndrew: "All I know is that the worse I made myself feel in the moment by staying as long as I could in the cold, the better I felt afterword in regard to mood."[00:32:41]  

Mark Sisson talks about cold therapy "I'd also suggest that cold exposure helps improve your focus, confidence, and mental resilience particularly since you will improve your tolerance and appreciation over time. These benefits will carry over into all areas of life." [00:35:08]  

“Dr. Dre”, a young friend of Brad, mustered up the courage to try this and as soon as he did it, he found his anxiety reduced. [00:36:11]  

Brad describes his own fitness routines. [00:37:11]  

Here the benefits and science of cold therapy are examined. Cold therapy helps your body control inflammation and blood circulation improves. [00:39:58]  

Cooling the body and lowering of heart rate helps you fall into a good night's sleep. [00:42:22]  

Cold exposure right after workout hampers the desirable inflammatory processes.  That's why it feels so good. [00:43:41]  

Cold exposure also inhibits the functioning of the lymphatic system in clearing the inflammatory toxins from the blood stream. [00:44:01]  

Andrew MacNaughton: "Don't help your body.  Otherwise you lose some of the adaptation you're seeking through your challenging workouts."[00:44:37]  

The more counterintuitive it is, the more intuitive it becomes.[00:44:55]   

Cold Therapy is not a proven way to stimulate fat reduction. [00:45:26]  

The best practice is to warm up naturally. [00:47:02]  

Norepinephrine can rise 200 to 300 percent with just a 20 second immersion into freezing water just a couple of times a week!  Norepinephrine helps reduce inflammation. [00:48:02]   

Stay in until you shiver. [00:51:59]  

How to get started on this cold therapy regimen. [00:55:29]  



LINKS: 
Brad’s viral YouTube video, Chest Freezer Cold Therapy 
The exquisite MarksDailyApple article, The (Maybe Not So) Definitive Guide to Cold Therapy
Tony Robbins Cold Plunge
Aubrey Marcus Cold Shower and Breath Work
Epson Salts: Good for your chest freezer 
What doesn’t kill us
Wim Hof: His method shows proper exposure to cold starts a cascade of health benefits.  
Mitochondrial Heteroplasmy: A look at genetics in evolution and disease. 
Rhonda Patrick: There’s more to our genes than just the so-called good and bad.  
Telomeres:  If cells divided without telomeres, they would lose the ends of their chromosomes, and the necessary information they contain. 
Kelly Starrett: A coach, physical therapist, author, speaker and creator of Mobility Wod 
Whole Doods: Great photos on Instagram of delicious healthy meals. 



QUOTES: 
“The more counterintuitive it is, the more intuitive it becomes.” - Brad Kearns
"Be sure to unplug the freezer before you jump in." - Brad Kearns



We appreciate all feedback, and questions for Q&A shows, emailed to podcast@bradventures.com. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you!

Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t promote anything he doesn’t absolutely love and use in daily life.
Butcher Box: Convenient, affordable home delivery - free shipping! - of the highest quality meat, poultry, and seafood with customizable box design. Click here for special promotion. 
Brad’s Macadamia Masterpiece: Mind-blowing, life-changing nut butter blend
Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement
BeautyCounter: Complete line of cosmetics tested to be free of typical toxins and endocrine disruptors. Try Brad's favorite vitamin-C skin serum and make the switch away from toxic mainstream skin-care products!
BiOptimizers: Top quality performance supplements like magnesium, probiotics, and digestive enzymes. BRAD10 for 10% off
LMNT Electrolyte Drink Mix: Tasty, sugar-free, scientifically formulated electrolyte drink mix with everything you need and nothing you don't. Free sample pack, just click the link!
BradNutrition.com: Coming soon - the ultimate whey protein superfuel formula for peak performance and longevity
Ultimate Morning Routine Online Course: Learn how to custom-design an energizing, focusing morning exercise routine. Enroll now for earlybird discount 

Check out Brad Kearns Favorites Pagefor great products and discounts

Welcome to a detailed account of the benefits, rationale and how-to instructions for the fabulous health regimen of cold water therapy. 
As you may know from watching my soon-viral YouTube video, I am big into his daily morning and evening chest freezer cold plunge regimen, for a variety of reasons detailed in the show. Cold exposure delivers an instant boost of mood elevating hormones into the brain, namely epinephrine and norepinephrine. It enhances blood circulation and oxygen delivery throughout the body, and delivers a potent anti-inflammatory effect. These are all hormetic benefits, meaning a brief, natural stressor that makes the body more efficient and resilient. Sauna exposure delivers similar hormetic benefits, as the body is challenged to work hard and cool back down or rewarm, in the case of a cold plunge to homeostasis.
 
TIMESTAMPS: 
The benefits of cold therapy include honing our resiliency in overall immune function, cognitive function, and metabolic function.  However, it might not be the ideal way to recover from intense exercise. [00:00:37]  
People who use cold water therapy actually have fewer upper respiratory infections than people who don't. [00:07:55]  
Tony Robbins says this cold therapy actually trains his brain not to hesitate, but to act. [00:11:54]  
Brad is really meditating while in the cold tub. Breathing is a huge component of cold exposure. [00:13:19]  
Brad’s friend Dave Kobrine finishes his morning cold plunge routine with a jog for a couple of miles. [00:22:00]  
Dude Spellings is convinced that cold therapy resets the autonomic nervous system. [00:24:28]  
Being in the water long changes your mitochondrial heteroplasmy to look more like a young person. [00:29:45]  
Brian McAndrew: "All I know is that the worse I made myself feel in the moment by staying as long as I could in the cold, the better I felt afterword in regard to mood."[00:32:41]  
Mark Sisson talks about cold therapy "I'd also suggest that cold exposure helps improve your focus, confidence, and mental resilience particularly since you will improve your tolerance and appreciation over time. These benefits will carry over into all areas of life." [00:35:08]  
“Dr. Dre”, a young friend of Brad, mustered up the courage to try this and as soon as he did it, he found his anxiety reduced. [00:36:11]  
Brad describes his own fitness routines. [00:37:11]  
Here the benefits and science of cold therapy are examined. Cold therapy helps your body control inflammation and blood circulation improves. [00:39:58]  
Cooling the body and lowering of heart rate helps you fall into a good night's sleep. [00:42:22]  
Cold exposure right after workout hampers the desirable inflammatory processes.  That's why it feels so good. [00:43:41]  
Cold exposure also inhibits the functioning of the lymphatic system in clearing the inflammatory toxins from the blood stream. [00:44:01]  
Andrew MacNaughton: "Don't help your body.  Otherwise you lose some of the adaptation you're seeking through your challenging workouts."[00:44:37]  
The more counterintuitive it is, the more intuitive it becomes.[00:44:55]   
Cold Therapy is not a proven way to stimulate fat reduction. [00:45:26]  
The best practice is to warm up naturally. [00:47:02]  
Norepinephrine can rise 200 to 300 percent with just a 20 second immersion into freezing water just a couple of times a week!  Norepinephrine helps reduce inflammation. [00:48:02]   
Stay in until you shiver. [00:51:59]  
How to get started on this cold therapy regimen. [00:55:29]  
 
LINKS: 
<ul>
<li><a href="https://www.youtube.com/watch?v=AF6d9ngxnDo&amp;t=2s">Brad’s viral YouTube video, Chest Freezer Cold Therapy </a></li>
<li>The exquisite MarksDailyApple article, <a href="https://www.marksdailyapple.com/definitive-guide-to-cold-therapy/">The (Maybe Not So) Definitive Guide to Cold Therapy</a> </li>
<li><a href="https://www.youtube.com/watch?v=_6YtmPo9pxg">Tony Robbins Cold Plunge</a> </li>
<li><a href="https://www.youtube.com/watch?v=3ngAl0rL7Eg&amp;t=278s">Aubrey Marcus Cold Shower and Breath Work</a> </li>
<li><a href="https://www.seasalt.com/epsom-salt-uses-and-benefits">Epson Salts: Good for your chest freezer </a></li>
<li><a href="https://www.amazon.com/What-Doesnt-Kill-Environmental-Conditioning/dp/B01NBSX68B/ref=sr_1_1?ie=UTF8&amp;qid=1530931358&amp;sr=8-1&amp;keywords=scott+carney">What doesn’t kill us</a> </li>
<li><a href="https://www.wimhofmethod.com/">Wim Hof</a>: His method shows proper exposure to cold starts a cascade of health benefits.  </li>
<li><a href="http://cshperspectives.cshlp.org/content/5/11/a021220.full">Mitochondrial Heteroplasmy</a>: A look at genetics in evolution and disease. </li>
<li><a href="https://www.foundmyfitness.com/about-dr-rhonda-patrick">Rhonda Patrick</a>: There’s more to our genes than just the so-called good and bad.  </li>
<li><a href="https://www.news-medical.net/life-sciences/Telomere-What-are-Telomeres.aspx">Telomeres</a>:  If cells divided without telomeres, they would lose the ends of their chromosomes, and the necessary information they contain. </li>
<li><a href="https://www.mobilitywod.com/about/founders/">Kelly Starrett</a>: A coach, physical therapist, author, speaker and creator of Mobility Wod </li>
<li><a href="https://www.instagram.com/wholedoods/">Whole Doods</a>: Great photos on Instagram of delicious healthy meals. </li>
</ul>
 
QUOTES: 
<ul>
<li>“The more counterintuitive it is, the more intuitive it becomes.” - Brad Kearns</li>
<li>"Be sure to unplug the freezer before you jump in." - Brad Kearns</li>
</ul>
 
We appreciate all feedback, and questions for Q&amp;A shows, emailed to <a href="mailto:getoveryourselfpodcast@gmail.com">podcast@bradventures.com</a>. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you!
Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t promote anything he doesn’t absolutely love and use in daily life.
<ul>
<li><a href="https://www.butcherbox.com/lander/specialoffer-g?utm_campaign=Blog&amp;t=102ddb2ec7e908409da64391f5ddc4&amp;a=7224&amp;o=6&amp;utm_source=affiliate&amp;utm_medium=evergreen&amp;utm_term=Bradventures%20LLC%207224&amp;utm_content=&amp;aff_sub5=" data-cke-saved-href="https://www.butcherbox.com/lander/specialoffer-g?utm_campaign=Blog&amp;t=102ddb2ec7e908409da64391f5ddc4&amp;a=7224&amp;o=6&amp;utm_source=affiliate&amp;utm_medium=evergreen&amp;utm_term=Bradventures%20LLC%207224&amp;utm_content=&amp;aff_sub5=" data-saferedirecturl="https://www.google.com/url?q=https://www.butcherbox.com/lander/specialoffer-g?utm_campaign%3DBlog%26t%3D102ddb2ec7e908409da64391f5ddc4%26a%3D7224%26o%3D6%26utm_source%3Daffiliate%26utm_medium%3Devergreen%26utm_term%3DBradventures%2520LLC%25207224%26utm_content%3D%26aff_sub5%3D&amp;source=gmail&amp;ust=1652388002068000&amp;usg=AOvVaw2r1wgyoU2Dv2tr5Xp8UOyZ">Butcher Box:</a> Convenient, affordable home delivery - free shipping! - of the highest quality meat, poultry, and seafood with customizable box design. <a href="https://www.butcherbox.com/lander/specialoffer-g?utm_campaign=Blog&amp;t=102ddb2ec7e908409da64391f5ddc4&amp;a=7224&amp;o=6&amp;utm_source=affiliate&amp;utm_medium=evergreen&amp;utm_term=Bradventures%20LLC%207224&amp;utm_content=&amp;aff_sub5=" data-cke-saved-href="https://www.butcherbox.com/lander/specialoffer-g?utm_campaign=Blog&amp;t=102ddb2ec7e908409da64391f5ddc4&amp;a=7224&amp;o=6&amp;utm_source=affiliate&amp;utm_medium=evergreen&amp;utm_term=Bradventures%20LLC%207224&amp;utm_content=&amp;aff_sub5=" data-saferedirecturl="https://www.google.com/url?q=https://www.butcherbox.com/lander/specialoffer-g?utm_campaign%3DBlog%26t%3D102ddb2ec7e908409da64391f5ddc4%26a%3D7224%26o%3D6%26utm_source%3Daffiliate%26utm_medium%3Devergreen%26utm_term%3DBradventures%2520LLC%25207224%26utm_content%3D%26aff_sub5%3D&amp;source=gmail&amp;ust=1652388002068000&amp;usg=AOvVaw2r1wgyoU2Dv2tr5Xp8UOyZ">Click here</a> for special promotion. </li>
<li><a href="https://bradkearns.com/macademia-masterpiece/" data-saferedirecturl="https://www.google.com/url?q=https://bradkearns.com/macademia-masterpiece/&amp;source=gmail&amp;ust=1646259314219000&amp;usg=AOvVaw3AQ3-_vU-DRZCPOmZI948Q">Brad’s Macadamia Masterpiece: </a>Mind-blowing, life-changing nut butter blend</li>
<li><a href="https://bradkearns.com/mofo/" data-saferedirecturl="https://www.google.com/url?q=https://bradkearns.com/mofo/&amp;source=gmail&amp;ust=1646259314219000&amp;usg=AOvVaw2wKEG-rA2Nxox7Ex5ykel0">Male Optimization Formula with Organs (MOFO):</a> Optimize testosterone naturally with 100% grassfed animal organ supplement</li>
<li><a href="http://beautycounter.com/bradkearns" data-saferedirecturl="https://www.google.com/url?q=http://beautycounter.com/bradkearns&amp;source=gmail&amp;ust=1646259314219000&amp;usg=AOvVaw3CSTAMEqYvvt4s-QWggHjK">BeautyCounter:</a> Complete line of cosmetics tested to be free of typical toxins and endocrine disruptors. Try Brad's favorite vitamin-C skin serum and make the switch away from toxic mainstream skin-care products!</li>
<li><a href="http://Magbreakthrough.com/brad" data-saferedirecturl="https://www.google.com/url?q=http://Magbreakthrough.com/brad&amp;source=gmail&amp;ust=1646259314219000&amp;usg=AOvVaw1evKLUFC4tRFe0zx_pFRmt">BiOptimizers</a>: Top quality performance supplements like magnesium, probiotics, and digestive enzymes. BRAD10 for 10% off</li>
<li><a href="https://drinklmnt.com/products/lmnt-recharge-electrolyte-drink?rfsn=6798633.c0a533&amp;utm_medium=sponsor&amp;utm_source=bradkearns&amp;utm_campaign=agwp&amp;utm_content=&amp;utm_term=&amp;variant=16358367199266">LMNT Electrolyte Drink Mix:</a> Tasty, sugar-free, scientifically formulated electrolyte drink mix with everything you need and nothing you don't. Free sample pack, just click the link!</li>
<li><a href="http://bradnutrition.com/" data-saferedirecturl="https://www.google.com/url?q=http://bradnutrition.com/&amp;source=gmail&amp;ust=1646259314219000&amp;usg=AOvVaw0K26KJH-eYg_zQTGv8m4-1">BradNutrition.com</a>: Coming soon - the ultimate whey protein superfuel formula for peak performance and longevity</li>
<li><a href="https://bradkearns.com/morning-routine/" data-cke-saved-href="https://bradkearns.com/morning-routine/">Ultimate Morning Routine Online Course:</a> Learn how to custom-design an energizing, focusing morning exercise routine. <a href="https://bradkearns.com/morning-routine/" data-saferedirecturl="https://www.google.com/url?q=https://bradkearns.com/morning-routine/&amp;source=gmail&amp;ust=1652388002069000&amp;usg=AOvVaw3RhX43ww7YoyTd3RG6h8Ki" data-cke-saved-href="https://bradkearns.com/morning-routine/">Enroll now for earlybird discount </a> Check out <a href="https://bradkearns.com/favorites/" data-saferedirecturl="https://www.google.com/url?q=https://bradkearns.com/favorites/&amp;source=gmail&amp;ust=1652388002069000&amp;usg=AOvVaw1BwtkPowfQOy8bWjm82fny" data-cke-saved-href="https://bradkearns.com/favorites/">Brad Kearns Favorites Page</a> for great products and discounts</li>
</ul>

Join Brad Kearns, New York Times bestselling author and champion triathlete, Speedgolfer, and masters high jumper, in pursuing peak performance with passion throughout life. Enjoy memorable insights from leading experts on diet, fitness, peak performance, personal growth, relationships, happiness, and longevity. Brad’s “Breather” shows provide step-by-step tips you can implement right away to improve your life. Let’s explore beyond shortcuts, hacks, and crushing competition to laugh, have fun, appreciate the journey, and not take ourselves too seriously. It’s time to B.rad!

Join Brad Kearns, New York Times bestselling author and champion triathlete, Speedgolfer, and masters high jumper, in pursuing peak performance with passion throughout life. Enjoy memorable insights from leading experts on diet, fitness, peak performance, personal growth, relationships, happiness, and longevity. Brad’s “Breather” shows provide step-by-step tips you can implement right away to improve your life. Let’s explore beyond shortcuts, hacks, and crushing competition to laugh, have fun, appreciate the journey, and not take ourselves too seriously. It’s time to B.rad!

Brad Kearns, NY Times bestselling author and Guinness World Record athlete,  offers a fun and diverse mix of interviews with leading authors and health experts, and "Breather" shows for peak performance and personal growth

The B.rad Podcast

Join Brad Kearns, New York Times bestselling author and champion triathlete, speedgolfer, and masters high jumper, in pursuing peak performance with passion throughout life, without taking ourselves too seriously! You'll learn from experts on diet, fitness, peak performance, and personal growth, and enjoy Brad's brief "Breather” shows where you get simple, actionable tips to improve your life right away. Let’s explore beyond hype, hacks, shortcuts, and sciency talk to laugh, have fun, and appreciate the journey. It’s time to B.rad!

Join Brad Kearns, New York Times bestselling author and champion triathlete, speedgolfer, and masters high jumper, in pursuing peak performance with passion throughout life, without taking ourselves too seriously! You'll learn from experts on diet, fitness, peak performance, and personal growth, and enjoy Brad's brief "Breather” shows where you get simple, actionable tips to improve your life right away. Let’s explore beyond hype, hacks, shortcuts, and sciency talk to laugh, have fun, and appreciate the journey. It’s time to B.rad!

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